Most people who go to the gym are completely lost by the science and jargon which often surrounds training and diet. In fact, we lose count of the number of times people ask us how to build muscle on a daily basis. As fitness instructors this is probably our second most popular query behind only how to lose weight and keep it off. We get to see just how many people out there are struggling to get results.
The two rules in this article will help you get some results fast.
If you have been training consistently but not seeing any results or if you have never picked up a weight in your life but would like to try, the two proven points below will help you get your progress on the right track.
* Sort out your diet
* The importance of supplements
The fact is most people neglect the basics in favor of searching for a miracle solution to their problems. By failing to nail down the basic, proven foundations of building a better body, however, you ruin your potential and actually hold yourself back considerably.
Building muscle size and definition isn't just about eating a ton of extra calories per day. Where you get those calories from plays a huge part in how your body will look and what type of size you add. By making a couple of simple changes to your diet you can enhance your results massively.
There is no one 'best' way to diet. Despite all the trainers out there trying to sell their 'best ever plan' to you, there are numerous ways to get results in the gym. You simply have to get the basics right and that's what we're going to show you today. One of the best diets around is known as the 3-5-2 plan. To work out how many calories per day you need to pack on some size, multiply your target weight (in pounds) by fifteen. So a 180 pound guy would require around 2700 kcals in total.
The 3-5-2 system gets it's name because it means 30% protein, 50% carbohydrates and 20% fats. It's good knowing what total calorie target to aim for, but it's even better knowing exactly how many grams of each macro nutrient to look for.
Multiply your 2700 calories by 30% and you will see how many of your daily calories come from protein. In this case it's 810. To work out carbs and fat simply do the same equation with the relevant percentages.
If you'd like to see exactly how many grams of each macronutrient you require each day, take the number of calories and divide it by 4 for both protein and carbohydrates, and 9 for fats. So your daily protein intake would require you to divide 810 calories by 4, giving you a target of 202 grams of protein each day.
Secondly we will discuss supplements. People often put too much emphasis on bodybuilding supplements and not enough emphasis on the rest of their diet. We know many people at the gym who do this, they train hard and take their protein supplement but they don't look after the rest of their diet at all and they refuse to admit it, often kidding themselves that they don't know why their training isn't working.
While you could easily spend hundreds of pounds or dollars on products each month, you shouldn't look any further than the basics. Add a solid whey protein supplement and a creatine product to your diet, nothing more. There are countless supplements out there which will, of course, all tell you that you 'need' them to get bigger but the truth is it's just marketing talk. Where there's money involved, there is undoubtedly hype.
Okay, you are now clued up on both dieting and supplements. It's time to hit the gym and get some results for yourself! The next time someone asks you how to build muscle remember the basics are the key to success.
The two rules in this article will help you get some results fast.
If you have been training consistently but not seeing any results or if you have never picked up a weight in your life but would like to try, the two proven points below will help you get your progress on the right track.
* Sort out your diet
* The importance of supplements
The fact is most people neglect the basics in favor of searching for a miracle solution to their problems. By failing to nail down the basic, proven foundations of building a better body, however, you ruin your potential and actually hold yourself back considerably.
Building muscle size and definition isn't just about eating a ton of extra calories per day. Where you get those calories from plays a huge part in how your body will look and what type of size you add. By making a couple of simple changes to your diet you can enhance your results massively.
There is no one 'best' way to diet. Despite all the trainers out there trying to sell their 'best ever plan' to you, there are numerous ways to get results in the gym. You simply have to get the basics right and that's what we're going to show you today. One of the best diets around is known as the 3-5-2 plan. To work out how many calories per day you need to pack on some size, multiply your target weight (in pounds) by fifteen. So a 180 pound guy would require around 2700 kcals in total.
The 3-5-2 system gets it's name because it means 30% protein, 50% carbohydrates and 20% fats. It's good knowing what total calorie target to aim for, but it's even better knowing exactly how many grams of each macro nutrient to look for.
Multiply your 2700 calories by 30% and you will see how many of your daily calories come from protein. In this case it's 810. To work out carbs and fat simply do the same equation with the relevant percentages.
If you'd like to see exactly how many grams of each macronutrient you require each day, take the number of calories and divide it by 4 for both protein and carbohydrates, and 9 for fats. So your daily protein intake would require you to divide 810 calories by 4, giving you a target of 202 grams of protein each day.
Secondly we will discuss supplements. People often put too much emphasis on bodybuilding supplements and not enough emphasis on the rest of their diet. We know many people at the gym who do this, they train hard and take their protein supplement but they don't look after the rest of their diet at all and they refuse to admit it, often kidding themselves that they don't know why their training isn't working.
While you could easily spend hundreds of pounds or dollars on products each month, you shouldn't look any further than the basics. Add a solid whey protein supplement and a creatine product to your diet, nothing more. There are countless supplements out there which will, of course, all tell you that you 'need' them to get bigger but the truth is it's just marketing talk. Where there's money involved, there is undoubtedly hype.
Okay, you are now clued up on both dieting and supplements. It's time to hit the gym and get some results for yourself! The next time someone asks you how to build muscle remember the basics are the key to success.
About the Author:
About the Creator: Russ Howe PTI is the UK's most followed fitness instructor who shows men and women how to build muscle and how to lose weight. Check out his free guide next to enhance your results in the gym.
